If you have a spouse who insists on keeping sweets in the house, put those foods out of sight and out of reach, like in a container at the back of a top cabinet, Forman suggests. Then keep healthier snacks like fruit, nuts and cut-up vegetables within reach.

The American Heart Association recommends limiting calories from added sugars —from granulated sugar, corn syrup, even honey — no more than 6 percent of calories each day.

Check out the sugars in these foods. Some people who try to swear off sweets altogether end up losing self-control and binging. If that tends to happen to you, consider giving in to your craving, but limit yourself to a very small portion, suggests Jamie Pope, a registered dietitian and assistant professor of nutrition at Vanderbilt University School of Nursing.

This strategy works especially well if you choose something rich and decadent like cheesecake or a chocolate truffle, Pope says.

To make fruit taste even sweeter, try freezing it, Pope suggests. For an indulgence that feels more like dessert, go for a frozen fruit bar with no added sugar. Or munch on a piece of gum. Research has found that chewing gum can help suppress desire for sweets. Pope says she also likes sipping on a cup of naturally sweet hot tea like cinnamon, peppermint or raspberry.

You can even find unsweetened teas in dessert flavors like double dark chocolate, lemon chiffon and almond coconut macaroon. When Rush University researchers rigged a vending machine to build in a second delay when someone chose an unhealthy item, people often switched to a healthy option, according to a study published in the journal Appetite.

So the next time a craving comes on strong, stop where you are, take a deep breath and slowly count to Use the extra time to ask, Do I really want this? You may find that gives you the resolve to make a healthier choice.

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Even better, take a little stroll. In one small study, University of Exeter researchers found that a brisk minute walk reduced cravings. Chances are, you will feel more control after the break than you did in the moment, Pope says, making it easier to combat cravings.

Then, pay attention as the urge gets stronger, crests and start to subside, just like a wave. It may help to talk yourself through it, Forman says: I feel the craving getting stronger now.

Although the first week or two will be difficult, if you can last for a month using the strategies above, your brain will adjust, Forman says, and your craving for the food should drop significantly.

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An earlier study suggested that probiotics , prebiotics, and improving eating habits can alter the balance of good and bad bacteria in the gut and lessen food cravings, though more studies are needed.

For women, cravings for sugar can be in part a result of hormones , including estrogen , progesterone , and estradiol or oestradiol. Per the Endocrine Society , estradiol levels increase during the menstrual cycle to mature and release an egg and thicken the uterus lining to allow the fertilized egg to implant.

Research has found that estradiol can be associated with an increase in food cravings. A study published in The FASEB Journal found that women with higher estradiol during the luteal phase of their menstrual cycle, or the time after ovulation, consumed carbohydrate-rich foods and had an increase in sugar cravings.

Finally, stress is another cause of sugar cravings. A study found that chronic stress had a significant direct effect on food cravings, and food cravings in turn had a significant effect on body mass index BMI when indulged.

RELATED: The Ultimate Diet Plan for a Happier, Less-Stressed You. Deficiencies in certain minerals such as zinc , chromium, iron, calcium , and magnesium may lead to sugar cravings as well, Elia says.

Magnesium deficiency is specifically worth paying attention to. According to one study , up to 50 percent of people may have a magnesium deficiency, which other prior research in elderly people links to an increased risk of insomnia. Meanwhile, an article published in Nutrients noted that magnesium deficiency is associated with increased stress, anxiety , and depression — mental health effects that can in turn impede quality slumber.

Another reason magnesium deficiency can drive sugar cravings is that the mineral helps convert food into energy, Palinski-Wade says. RELATED: How Stress Affects Your Body.

This list of 20 foods will help to satisfy your hunger, regulate your blood sugar, and help keep sugar cravings at bay. Berries also have a high water content and are a good source of fiber, which helps you to feel fuller longer, balance blood sugar, and improve insulin sensitivity, Palinski-Wade says.

For example, a cup of raw raspberries provides 8 grams g of fiber, per the U. Department of Agriculture USDA. That makes them an excellent source of the nutrient. According to the USDA , one avocado offers about 9 g of fiber, as well as healthy monounsaturated and polyunsaturated fats, making it one of the best foods to fight sugar cravings.

A study published in Nutrients suggested that replacing refined carbohydrates in this case, a bagel with avocado in meals helps suppress hunger, increase meal satisfaction, and limit insulin and blood sugar spikes.

In this case, it also reduced the risk of type 2 diabetes and cardiovascular diseases in adults with obesity or who were overweight. Add avocado to salads, smoothies , and Southwestern dishes.

Or combine avocado with cacao and a bit of maple syrup for a creamy, delicious pudding without all the added sugars that store-bought types have. RELATED: 10 Creative Ways to Cook With Avocado.

Thanks to the combination of protein, fiber, and healthy fats, all types of nuts are great choices to curb sugar cravings, but pistachios in particular are standouts. A study published in found eating pistachios was associated with a decrease in consumption of sweets, as well as weight loss in adults with obesity or who were overweight.

Seeds, such as sesame seeds, have healthy monounsaturated and polyunsaturated fats, as well as fiber, which combat sugar cravings. According to the USDA , 1 tablespoon tbsp of whole toasted or roasted sesame seeds offers nearly 1. Chia seeds might be tiny, but their nutritional profile makes them a powerhouse for curbing sugar cravings.

For one, they offer more than 4 g of protein and nearly 10 g of fiber in 1 ounce oz , according to the USDA. Chan School of Public Health. Then, add cinnamon or your favorite spices. RELATED: 11 High-Fiber Foods to Add to Your Diet.

According to the USDA , with more than 8 g of protein and more than 5 g of fiber in 1 cooked cup, quinoa is also a good go-to sugar fighter. Serve quinoa as a side dish, add it to salads and soups, or serve it for breakfast with fruit, nuts, or seeds and a sprinkle of cinnamon.

Oats are a good source of soluble fiber that, the Harvard T. Chan School of Public Health notes , helps stave off hunger and can help lower glucose levels and curb sugar cravings. Avoid instant oatmeal packets, which are highly processed and high in added sugars, and stick with rolled old-fashioned oats or steel-cut oats instead.

RELATED: Oats and Oatmeal Guide: Health Benefits, Risks, Recipes, and More. For plant-based protein and filling fiber, turn to beans and lentils. Those characteristics make these foods smart choices to help keep your blood sugar steady and fend off sugar cravings.

A small study of healthy adults published in The Journal of Nutrition found replacing a half serving of rice with lentils and replacing potatoes with lentils caused a 20 percent and 35 percent reduction in postmeal blood glucose, respectively.

Add beans to soups and stews, or make homemade plant-based burgers. Like lentils, chickpeas are in a food group called pulses.

Peas are also in the club! Ground with tahini and olive oil, they make hummus — a versatile and sugar-fighting spread. Swap it in for mayonnaise in a sandwich, pair it with whole-grain pita chips, or use it as a dip with celery sticks.

According to the USDA , ½ cup of hummus has about 10 g of protein, 7 g of fiber making it an excellent source of each , and healthy monounsaturated and polyunsaturated fats.

RELATED: A Detailed Guide to Legumes. Like other types of fats, coconut oil is digested slowly, which can help increase satiety, slow down how other foods are converted into sugar in the bloodstream, and balance blood sugar, which combats sugar cravings, Palinski-Wade says.

Keep in mind that coconut oil is a saturated fat, so be mindful of enjoying it in moderation. The American Heart Association recommends limiting saturated fat and replacing it with polyunsaturated and monounsaturated fats, like those found in olive oil , nuts, and seeds.

When choosing coconut oil , opt for cold-pressed, extra virgin coconut oil, Elia suggests. This type of coconut oil may retain more of its nutrients than coconut oil that is not cold-pressed, according to the Harvard T. The healthy monounsaturated and polyunsaturated fats found in olives and olive oil can help you to feel fuller longer and curb sugar cravings.

A meta-analysis published in PLoS Medicine found that swapping more unsaturated fats for carbohydrates or saturated fat can reduce blood sugar and improve insulin resistance.

RELATED: 11 Best and Worst Oils for Your Health. A study examined supplements containing thylakoids, which are compounds found in all green leafy vegetables, and found that they increased satiety and reduced hunger and sugar cravings. Studies on the role these compounds play when eaten in whole foods are lacking, but the fiber in green veggies alone is enough reason to reach for them.

For example, as the USDA notes, 1 cup of boiled, chopped broccoli offers more than 5 g of fiber, making it a good source. If you prefer a sweet, savory flavor without added sugars, roast your vegetables or cook them with balsamic vinegar. Sweet potatoes are a great source of vitamins and minerals.

One cooked medium sweet potato with the skin has nearly 4 g of fiber, per the USDA , making this another good source. Fiber helps stave off hunger and offset insulin spikes, Elia says. Roast them, bake them, or make sweet potato fries in the air fryer, but be sure to eat the skin, which is rich in nutrients, including fiber.

Getting enough protein at every meal can help reduce cravings for sugar. Because carbohydrates are the easiest macronutrient for the body to break down, and they break down quickly, protein and fat will hold you over until your next meal, Elia says.

A study found higher intakes of protein were associated with fullness. And a different small study found that overweight men who increased the amount of protein in their diet to 25 percent of their total calories felt fuller throughout the day and had fewer food cravings.

According to the USDA , a 7-oz serving of Greek yogurt provides nearly 20 g of protein, and that makes it an excellent food to fight sugar cravings, Palinski-Wade notes. Add berries for fiber and a hint of sweetness or other mix-ins like nuts and seeds, a nut butter, cinnamon, and vanilla extract, or use the yogurt to make a sugar-free frosting or in place of sour cream.

For high-quality fat and protein, opt for wild-caught or cold-water fish and organic, pasture-raised, grass-fed poultry and meat, Elia recommends. RELATED: Do You Really Need to Eat Less Meat? Eggs are also packed with sugar-fighting protein — one large egg has more than 6 g, notes the USDA — as well as 13 essential vitamins and minerals.

Because eggs are also a source of saturated fat, though, eat them in moderation. The combination of protein and fat in cheese can help curb a sweet tooth. But keep in mind cheese is also high in calories, saturated fat, and sodium, Elia says.

Just 1 oz of part-skim mozzarella cheese delivers 7 g of protein and 4. RELATED: A Guide to Vegan Cheese. As Harvard Health Publishing points out, spirulina is a blue-green algae that is a good source of protein — there are more than 4 g per tbsp, according to the USDA — and it's rich in vitamins and minerals that can address nutritional deficiencies and combat sugar cravings, Elia says.

Consuming it may boost those chemicals and in turn reduce sugar cravings. Because spirulina can be an acquired taste, adding it to a smoothie can be a healthy and delicious way to get it in your diet.

RELATED: 7 Foods With More Sugar Than You Think. Dark chocolate has less added sugar than milk chocolate, but when consumed in moderation, it can still help satisfy your sweet tooth and give you a boost of dopamine and serotonin without driving spikes in blood sugar, Elia says. Plus, because dark chocolate is a good source of magnesium, per the USDA , it can help address a deficiency that may be driving sugar cravings.

Aim for one square 1 oz of dark chocolate that is composed of at least 70 percent cacao to maximize the possible perks. Trying to quit candy cold turkey? Medjool dates are a smart swap, Elia says. You can eat them whole or puree them and use them as a sugar substitute in baking recipes.

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Here are some of the foods that can help keep cravings for sugar at bay: Berries Avocados Nuts, such as pistachios Seeds, such as sesame and chia Pulses, such as beans, lentils, and chickpeas Below, find a full list with the scientific reasons they may be effective.

RELATED: Which Sugars Are Good for You — and Which to Avoid Which Factors Are Causing You to Crave Sugar? Here are some of the potential causes: Dehydration Thirst can often look like hunger or a food craving, Dr. Poor Diet Quality Diet quality can also play a role in triggering sugar cravings.

Hormonal Changes For women, cravings for sugar can be in part a result of hormones , including estrogen , progesterone , and estradiol or oestradiol. Stress Finally, stress is another cause of sugar cravings.

RELATED: The Ultimate Diet Plan for a Happier, Less-Stressed You Nutrient Deficiencies Deficiencies in certain minerals such as zinc , chromium, iron, calcium , and magnesium may lead to sugar cravings as well, Elia says.

Not a fan of yogurt? Other animal-based protein can help you get your protein fix. Editorial Sources and Fact-Checking.

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Elizabeth Perez Holowaty. Facebook Twitter LinkedIn. Michelle Crouch,. En español. Published January 11, See All Newsletters. Do you reach for a treat when you are anxious? View Details. How Much Sugar Is in That?

Become a Member. Or wait even longer. More From AARP. Learn More. MEMBERS ONLY. HOT DEALS SAVE MONEY WITH THESE LIMITED-TIME OFFERS. Serotonin helps to regulate mood , so it makes total sense that our bodies crave it when we're anxious , stressed , or depressed.

Ungerleider explains. We know it's way easier said than done, but managing anxiety and stress can definitely help curb those sugar cravings. When's the last time you really got a good night's sleep? If it was a while ago, this sleep deprivation could definitely be contributing to your sugar cravings.

Some pointers for getting a better night's sleep : Get regular exercise, but don't exercise two to three hours before bedtime; avoid taking daytime naps longer than 20 minutes especially naps later in the day , try to wake up and go to bed at the same time every day; and don't use your phone an hour before sleep time.

If you find yourself feeling dizzy without sugar or having chronically strong cravings, it's time to tap a professional, as it could indicate a deeper nutritional problem. For instance, intense and seemingly unchangeable sugar cravings may stem from a blood-sugar imbalance, like hypoglycemia.

But don't jump to conclusions just yet: When your body lacks certain minerals that are involved in regulating insulin levels, that could also affect your hankering for sweets. For instance, if your body doesn't get enough magnesium , it will have trouble bringing energy into the cells and crave sugar to help raise energy levels.

Whether it's nutritional deficiency or a deeper health issue, it's best to consult a professional. They can help determine what you're lacking, how much you need, and ensure the lack of nutrients doesn't lead to further problems.

Fortunately, there are a ton of healthy foods you can munch on when you feel a sugar craving coming on, from fresh fruits and nuts, to Greek yogurt and dark chocolate. Stouffer MA, Woods CA, Patel JC, et al.

Insulin enhances striatal dopamine release by activating cholinergic interneurons and thereby signals reward. Nat Commun. Greer SM, Goldstein AN, Walker MP.

The impact of sleep deprivation on food desire in the human brain. Dubey P, Thakur V, Chattopadhyay M. Role of minerals and trace elements in diabetes and insulin resistance.

Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. Use limited data to select advertising. Create profiles for personalised advertising.

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Understand audiences through statistics or combinations of data from different sources. Want to really take a break from sugar? Putting an end to sugar cravings and cutting back on added sugar is hard — sweet foods tempt us at every turn and for many people, consuming those foods is a longtime habit associated with comfort or celebration.

Sometimes sugar whispers at you from the grocery store aisle; other times it screams at you from the freezer.

The good news is, with some smart sugar strategies, you can significantly reduce your sugar cravings and take back your health. The first step in regaining your power over sugar is understanding why cravings happen in the first place — and there are a number of factors at play.

This fuels a cycle of guilt and shame so Moore recommends giving yourself some grace during this process. Do you have a headache? Are you stressed out? Do you feel physical hunger? Are you bored? Do you need an energy boost? Or do you really want a sweet treat?

Drink a glass of water, take five deep breaths , or go for a short walk. Your best bet for stamping out a craving may be to have a snack that includes protein or a source of healthy fat. Prepping your own at the beginning of the week will enable you to be proactive and prevent trips to the vending machine for sugar-filled packaged foods.

If you notice that a sugar craving hits you at 3 p. Not only will this make you feel better instantly, it also sets you up for a better evening with fewer cravings around bedtime. Make sure every meal you eat including breakfast and lunch!